12 Week Athletic Development Plan

Train Daly

Swimming
Coach
Dan Daly, CSCS

Before sport-specificity. Train the science of general physical preparation following non-linear undulating builds of volume, strength, and power, to improve athleticism on any level, using the core patterns, scalable for all abilities.

This is a 12 week, general physical preparation, cycle 1, focusing on function, big movement competency, and work capacity through volume and general conditioning.

$75
Get 12 Week Athletic Development Plan
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Full Body Resistance Training
Maximize your time and progress with 3 full body lifts each week
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Functional Conditioning and Recovery
2 weekly mobility and cardio sessions to enhance recovery between lifts.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Foam Roller // Trigger Point Ball // Hex Bar // Dumbbells or Kettlebells // Pull Up Bar // Bands // Box or Step // Cardio Equipment
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Sample Week
Week 1 of 12-week program
Sunday
Workout A Cycle 1 - Endurance

A1

Crocodile Breathing

1 x 10

A2

Foam Roll Lats

1 x 1:00

A3

Foam Roll Glutes

1 x 1:00

A4

Foam Roll - Calves

1 x 1:00

B1

Single Leg Glute Bridge

1 x 10

B2

Cat/Cow

1 x 10

B3

Quadruped Tspine Rotation

1 x 10

B4

Dynamic Warm Up - Pogo Hops

1 x 10

C1

Goblet Squat

3 x 10

C2

Machine Assisted Chin Up

3 x 10

D1

1.5 Stance 1Arm Kettlebell Deadlift

3 x 8

D2

Standing Bilateral Cable Row

3 x 12

E1

Step Up Suitcase Hold

3 x 8

E2

Cable Face Pull

3 x 15

E3

Dryland Cord Butterfly

3 x 20

Monday
Swimmer Recovery A 1.0

A1

Box Breathing

A2

Foam Roll Lats

1 x 1:00

A3

Foam Roll Glutes

1 x 1:00

A4

Foam Roll - Calves

1 x 1:00

B1

birddog

1 x 10

B2

Walkouts

1 x 10

B3

Worlds Greatest Stretch

1 x 10

C1

Dryland Cord Catch Drill

3 x 20

C2

Side Lying Rotator Cuff - DB External Rotation

3 x 20

Tuesday
Workout B Cycle 1 - Endurance

A1

Supine Breathing

1 x 10

A2

Foam Roll Tspine

1 x 1:00

A3

Foam Roll - Hamstring

1 x 1:00

A4

Foam Roll Pecs

1 x 1:00

A5

straight leg glute bridge

1 x 10

A6

Loaded Beast

1 x 10

A7

Side Lying Tspine Openers

1 x 10

A8

Split Stance Pogos

1 x 10

B1

Hex Bar Deadlift

3 x 10

B2

Push Ups

MAX, 75, 75

C1

goblet reverse lunge

3 x 8

C2

1 Arm Row

3 x 12

D1

45 Degree Glute Ham Raise

3 x 8

D2

standing anti-rotation press

3 x 0:15

D3

Dryland Cord Low Elbow Freestyle

3 x 0:30

Wednesday
Swimmer Recovery B 1.0

A1

Max Breath Holds

1 x 3

A2

Foam Roll Tspine

1 x 1:00

A3

Foam Roll - Hamstring

1 x 1:00

A4

Foam Roll Pecs

1 x 1:00

A5

Crab Reach

1 x 5

A6

Downward Dog

1 x 10

A7

Half Kneeling Windmills Bodyweight

1 x 10

B1

Dryland Cord Freestyle

3 x 1:00

B2

Facepull w/ External Rotation

3 x 15

Thursday
Workout A Cycle 1 - Endurance

A1

Crocodile Breathing

1 x 10

A2

Foam Roll Lats

1 x 1:00

A3

Foam Roll Glutes

1 x 1:00

A4

Foam Roll - Calves

1 x 1:00

B1

Single Leg Glute Bridge

1 x 10

B2

Cat/Cow

1 x 10

B3

Quadruped Tspine Rotation

1 x 10

B4

Dynamic Warm Up - Pogo Hops

1 x 10

C1

Goblet Squat

3 x 10

C2

Machine Assisted Chin Up

3 x 10

D1

1.5 Stance 1Arm Kettlebell Deadlift

3 x 8

D2

Standing Bilateral Cable Row

3 x 12

E1

Step Up Suitcase Hold

3 x 8

E2

Cable Face Pull

3 x 15

E3

Dryland Cord Butterfly

3 x 20

Coach
More from Train Daly
coach-avatar Dan Daly, CSCS

Dan Daly, CSCS, is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. He obtained a bachelors degree in Kinesiology while competing as a collegiate All-American swimmer. Now a competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.

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